The most recognizable sources of protein come from meat, poultry, eggs, dairy and fish. But vegetarian families who choose to only eat foods from plant-based sources must find other ways to make sure their kids' meat-free diets provide them with the protein they need to sustain energy, repair tissue, build cells, fight bacteria, and build muscles.
The Recommended daily allowance (RDA) of protein for a 4 to 6 year old child is 0.5 grams per pound of body weight, and 0.45 grams for kids ages 7 to 14. Here are some of the best protein sources for vegetarian children.
Tofu is a Source of Protein for Vegetarian Children
Tofu, also referred to as soybean curd is an excellent protein source for vegetarian children. Tofu is made from soy beans, water, and an agent used for curdling. Tofu has a naturally bland taste, so it easily absorbs flavors from seasonings and marinades.
There are two types of tofu – regular, and silken. Both types of tofu come in soft, medium, firm, and extra firm textures. Regular tofu holds its shape when it's prepared, and it is commonly used for grilling, stir fries, and breakfast scrambles. Silken tofu’s texture is smooth, so it's used to make dairy-free salad dressing, soft desserts, and smoothies.
Don’t be afraid to get creative with tofu by experimenting with different seasonings, marinades, and cooking methods. The meals one can prepare for kids using tofu are only as limited as the imagination.
Soy allergies account for one of the eight most common allergies in kids. So avoid feeding tofu to a child who’s allergic to soy.
Beans and Legumes Provide Protein for Vegan Kids
Beans and legumes provide rich sources of muscle building nutrients for vegan kids. Some common types include pinto beans, black-eyed peas, kidney beans, peas, black beans, alfalfa, clover, lentils, soy nuts, fava beans, lima beans, chick peas and edamame.
Beans and legumes are delicious eaten alone. But they can be added to soups, stews, and salads. Dried and canned beans are readily available at grocery stores everywhere.
Nuts are a Protein Source for Vegan Children
Nuts are an excellent source of protein for vegetarian kids. They can be eaten as a snack food, or added to salads, and other nutritious dishes. Although nuts are packed with protein, they also contain high levels of fat. Some common types of nuts include walnuts, peanuts (also considered legumes), pecans, pine nuts, Brazil nuts, almonds, chestnuts, hazelnuts, and pistachio nuts.
Peanuts and tree nuts are among the most common food allergies in children. So make certain kids are not allergic to nuts before implementing them into their diets.
By adding tofu, nuts, beans, and legumes to the diet, vegan kids can get easily get the muscle building protein they need to develop into strong, healthy individuals.
References:
Baylor College of Medicine. Accessed 7-26-09
Mayo Clinic. Accessed 7-26-09
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